These days it is much more difficult to get a good night’s sleep, one where you can naturally fall into a deep slumber with ease. We work more than ever, spend countless hours in front of phone screens, and have fewer nutrients in our diets. It’s no wonder our sleep hygiene is lacking. Thankfully, whether it is sound dampening wall tiles, sleep masks, or rain sounds, we have many options to improve our sleep quantity and quality.
Turn on Rain Sounds for Sleeping or Other Calming Sleep Music
If you’re reading this article, chances are your thoughts go into overdrive as soon your head hits the pillow. It’s hard to fall asleep when you are ruminating about your day or what tomorrow will hold. Of course, it’s not as simple as just turning off your thoughts. Sometimes we need a little help drowning out the noise. A good way to combat an anxious mind before sleep is by playing soft, relaxing rain sounds or other meditative sleeping music to lull yourself to sleep. Another option is to invest in a white noise machine that emits a frequency to block out outside chatter. Either way, the sounds will distract you from any thoughts you’re having trouble letting go of.
Use a Sleep Mask & Black-Out Curtains
Sleeping in a completely dark room is one of the best ways to regulate your circadian rhythm. Light can disrupt the quality of your sleep by skewing your “sleep clock” with confusing signals. In complete darkness, your body is more apt to produce its own melatonin, helping you naturally drift off to sleep. To avoid tossing and turning, keeping your room free of any lights can really make a difference. One way to do this is by using a sleep mask over your eyes when you go to bed. This can block out any lights that you may not have control over. Additionally, another option is hanging up black-out curtains that block out any and all light coming in from outside your bedroom window.
Do a Sleep Meditation
Our minds can become very active at night, especially when we might have had a stressful day. Anxious thoughts become very bothersome, leaving us tossing around without much luck. Doing a sleep meditation, however, can bring us to a level of zen that will have us asleep in minutes. There are many free, guided sleep mediations that are available on the internet. Getting a little meditation in before bedtime is proven to relax the body and clear the mind.
Use Earplugs for Sleeping
Many of us who are very sensitive to noises might have the most trouble falling asleep at night, especially if we have roommates or family members that stay up later than us. Some of us might even have noisy neighbors, whose footsteps wake us or prevent us from falling asleep soundly. In this case, earplugs can save your night’s sleep. Blocking out unwanted noise can really help us ease into a night of comfortable REM sleep without any disruption.
Take Melatonin for Sleep
Taking a nightly melatonin pill can really help regulate your sleep schedule. When it is naturally produced, melatonin is a hormone that your brain releases in response to darkness. If your body’s circadian rhythm is slightly skewed, you can get it back on track with this supplement. Once your body is back to its normal schedule, you can take melatonin only as needed. For some people, melatonin can make them feel groggy in the morning, however, it saves others hours of tossing and turning.
Try Different Sleep Positions
Finding comfortable positions can make a big difference in the quantity and quality of your sleep. The best sleep positions complement the natural curves of your body, leaving you free of neck and back pain. For example, sleeping on your back ensures that your body remains in a straight position, without putting unnecessary pressure on your back, neck, and shoulders. Supporting your spine with a pillow between your knees can align your back in a neutral position.
Make Your Room Quiet with Sound Dampening Wall Tiles
Making your bedroom quiet and echo-free will help you effortlessly drift off into sleep. Depending on the layout of your room, sounds may bounce around, keeping you up. Applying sound-dampening wall tiles can absorb a lot of the noise, and prevent unnecessary distractions that keep you awake.
Avoid Caffeine and Alcohol before Bedtime
This one is a no-brainer. Caffeine is a stimulant that energizes us, therefore caffeine consumption can ramp us up right before bedtime. On the other hand, alcohol, despite being a sedative, can really disrupt the quality of your sleep and leave you groggy in the AM.
Limit Blue Light Exposure
Exposure to blue light can interrupt the production of melatonin, which will disrupt the quality of your sleep. Since melatonin is a hormone, proper production helps regulate other hormones within the body, making it especially important to limit blue light exposure. Thankfully, many devices now come with blue light blocking filters that you can schedule to come on nearing bedtime. Otherwise, just set your phone or computer aside when it is time to wind down.
Get Some Exercise
Nothing like a little exercise to get out that excess energy and relax your mind. Daily exercise is important for many reasons but has an especially important impact on your sleep hygiene. Make sure to get moving a few hours before bedtime to tire yourself out right in time for a good night’s rest.
Conclusion: How to Get More Deep Sleep – 10 Tips To Sleep Better
With these ten tips, you can improve your sleep in no time. Whether you need a sleep mask, earplugs, or a white noise machine, there are many things you can do to better the quality of your slumber. Improving your sleep will have you feeling more energized with a clear head, ready to take on the day! If you are not finding these tips helpful, you can try using a weighted blanket, a side sleeper pillow, or even a mouthguard to prevent teeth grinding.
The Editorial Team at Healthcare Business Today is made up of skilled healthcare writers and experts, led by our managing editor, Daniel Casciato, who has over 25 years of experience in healthcare writing. Since 1998, we have produced compelling and informative content for numerous publications, establishing ourselves as a trusted resource for health and wellness information. We offer readers access to fresh health, medicine, science, and technology developments and the latest in patient news, emphasizing how these developments affect our lives.